CrossFit ABF – Kids Fitness
Metcon (No Measure)
PREPARE
1:00 any kind of hop
1:00 any kind of squat
1:00 any kind of jump
GET READY
1:00 toy soldiers
1:00 bear crawls
PRACTICE
MOVEMENT PRACTICE
Create a 5-item hang power clean conga line for the class. Kids cycle through to perform 3 HPC with each object. Use lightweight objects, such as an AbMat, a 10#-15# backpack, a mini medicine ball, a 10# bumper plate, and a 5#-10# sandbag. Review associated Movement Skills by asking the kids, which ones that apply. Remind them to deadlift first and then start the HPC from hang position, with arms straight.
PLAY
WORK-PLAY
2:00 box front squats, unloaded-10# dumbbells
2:00 hang power cleans, markers to 10# dumbbells
2:00 box hurdles
2:00 free play
GAME
Safe While Moving with 5 hang power cleans (unloaded) – Scatter tall cones in a playing area 10 meters x 10 meters, using one cone less than there are players. Designate who is “it” and upon go, kids play tag, but they cannot tag someone who is safe while performing the prescribed movement—unloaded hang power cleans—at a cone. Players can be tagged only between cones.
